The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

Implementation Notes

• Practice gratitude to enhance neural connections and overall satisfaction.
• Change your habits gradually, focusing on creating new positive patterns instead of battling old ones.
• Establish and maintain a sleep routine, as quality rest helps maintain neurotransmitter balance.
• Engage in physical exercise, as even moderate activity stimulates the production of neurotransmitters that promote happiness.
• Develop and maintain social connections, as relationships with others stimulate oxytocin production and reduce stress levels.
• Practice meditation or mindfulness to lower stress levels and improve concentration.
• Dedicate time to hobbies and activities that bring joy to improve mood and reduce anxiety.
• Seek professional help if facing serious mood issues or if managing alone becomes difficult.